a couple of notes about erging schedule, times and options.
For the last 2-3 weeks, I am seeing fewer people attending the workouts. So there are options for you. If the total amount of people attending the practice for groups 1 and group 2 (5:30 and 6:15 pm) are less then the total amount of the ergs, then you don't have to do 45 min, you can have a full amount of practice.
So Option 1, if you have a bit more time and train on your own or there is a full hour of a session as described above:
20' warm up at Steady states of your 2k + 22-25 seconds + power pieces at rate 18,20,22,24 for the remaining 8' rest for 3', then 20' R22 @ your 20' test split + 9-10", rest 3', then 3' R28 @ your 2k split + 2"
Option 2, if you don't have time to do a workout on your own and/ or only have 45' for the session in the club:
Day 1) 20' warm up: 2k + 22-25 seconds for 12' + power pieces at rate 18,20,22,24 for the remaining 8', rest for 3', then 20' R22 @ your 20' test split + 9-10"
Day 2) 20' warm up, rest 3', 1 x 10' R22 @ your 20' test split + 8", then 2 x 2' @ your 2k - 1-2" R28, rest 3'
Day 3) 3 x 2000m (increasing volume by 1000m from the last week).
1st 2000m - R20- focus on consistency of the rhythm and the effective length of the drive (making sure you don't miss water at the catch and hold the face of the blade connected to the water throughout the stroke).
2nd and 3rd 2000m -Rate switch every 500m (R22/24/26/28). Objectives are to make the rate switch as a result of pressing onto the footplate a bit more and driving the seat faster.
